More Screen Time Can Mean More Sore Eyes
Are you finding that your eyes are causing discomfort more than usual?
That may be because you are using screens more than you normally have in the past. With stay-at-home orders, we are now using our devices for work, school and social time. Looking at screens for too long can create eye pain and discomfort. One reason is that when you’re staring at a screen, you are actually blinking less often. A lack of blinking can cause dry eyes, which often creates discomfort. The act of blinking triggers glands around your eye to produce tears. When you don’t blink, this gland doesn’t produce the moisture your eyes need to stay comfortable. This can cause both immediate discomfort, as well as cause long term issues with severe dry eye as those glands can stop working over time. The discomfort associated with this type of dry eye can become debilitating, even when you’re not at the screen. Here are Dr. Hannah’s tips to lessen these side effects, as she presented on Fox5 Morning News last week (see video above).
1.) Wash your eyelids. Just as you wash your face everyday, wash your lids and lashes with a non-soap cleanser and warm water. This helps clean away any allergens and helps keep the glands open that make part of your tear film. This will enable your your eyes continues to produce good quality tears naturally.
2.) Take breaks. A good general rule is every 30 minutes, rest your eyes for 30 seconds. Of course, people’s schedules vary, but the more you can rest your eyes the better. This can be as easy as looking out a window, or standing up to get a glass of water. Getting a drink of water is great because it has the added benefit of keeping you hydrated. In addition, movement produces proteins in the muscles and the brain. They increase the strength of the signals in parts of the brain, including your vision. You are more likely to be more efficient and more creative at work if you include movement in your daily routine. A 20 minute walk outside is a nice break, if you are able.
3.) Set up a healthy workspace. Your workspace may look very different now than what it does at your office. But, it’s important to create a healthy workspace no matter where you are, even if it’s at the kitchen table! Here are some ways to give your eyes a break:
Increase the font size on your computer and your smartphone. You can figure out how to do this for your specific device by doing a simple Google search for your make and model.
Make sure that you are working in a well-lit room. Natural sunlight has an added benefit for your health so sit near a window if you can.
Make sure your monitor is an arms-length away from your face.
Maintain good posture.
Connect your computer to a larger monitor if at all possible so everything is larger and easier to see and read.
4.) Protect your eyes from the blue light and glare from screens. Set your smartphone to NIGHT SHIFT (iPhone) or NIGHT MODE (Android) all the time. Screens radiate blue light. Researchers agree that blue light from LED devices hold back the production of sleep-inducing melatonin. Reduced melatonin levels can negatively impact natural sleep cycle, specifically REM sleep. Sleep is necessary for our immune system, our productivity as well as our creativity.
5. ) Set up a Virtual appointment with Dr. Hannah or your eye care professional: Having a good eye doctor is important in maintaining good eye health and vision, both in the short and long term. Details as to why someone is experiencing eye irritation or fatigue is individualized - it's not a one size fits all approach. There may be underlying issues going on such as allergies, the need for a specific type of eyeglasses or otherwise. The underlying issue must be determined by a licensed eye care professional.